Stay Strong for the Holidays!

The following is a 6-week BEGINNER - MEDIATE program designed specifically to help you stay on the fitness path through the crazy holidays! This program has 3 lifting days and 2 conditioning days per week. Exercises are paired together to maximize results all while creating a more robust athlete!

For the best results we recommend you pair this training plan with a disciplined diet. This does not mean you have to be overly restrictive, just smart and committed.
I used to give out the general saying, "Weight loss is 80% diet and 20% exercise" speech. I have come to the conclusion that weight loss AND performance goals are RECOVERY driven. That means If you don't do the simple things after you workout, your results will stagnate quicker and burnout will definitely be in your future!

This training plan covers 6-weeks of fat-loss exercise progressions and can be repeated or used as preparation for more intense training programs in the future.

Overall, the training for this program has a sharp focus on quality weight lifting (both free weights and machines), aerobic conditioning, work capacity circuits, and total-body muscular endurance and strength.

Training is designed on a 3 day per week format (Exercising on non consecutive days) with off setting Active Recovery and Conditioning / Cardio sessions. The exercises progress in volume and / or intensity. If you cannot make it through the given rep scheme, the weight is obviously too heavy. Week 4 the reps go down from previous weeks which means the weight should be getting heavier that week.

The workouts are progressive in nature and built to keep you going in a positive direction.
Most sessions take between 40-50 minutes
This program gets progressively harder each week. Follow the program as close as possible. However, if you are unable to follow this format, that is fine. Simply do the workouts on the available days of the week without skipping workouts.

WEEKLY SCHEDULE
Mondays: Squat and Knee Dominant routine with some upper extremity pairs

Tuesdays: Active Recovery and Lower Intensity Conditioning

Wednesdays: Chest and upper body emphasis

Thursdays: Active Recovery and Higher Intensity Conditioning / HIIT Training

Fridays: Hip Dominant, Glutes, and Legs

REQUIRED EQUIPMENT
- Gym membership preferable

- Dumbbells / Kettlebells

- Foam Roller / Lacrosse Ball

- Treadmills, Rowers, Bikes, Steppers

COMMON QUESTIONS
Q: How long should the training sessions take?

A: Each session should take around 45-60 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.

Q: What if I miss a training day?

A: Ideally, you will train 5 days in a week. Realistically, 3 to 4 times per week is where most people can fit in their workouts due to life! If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.

Q: Where do I find unfamiliar exercises?

A: Click on the picture of the exercise on your app and will take you to a video of that exercise.

Q: Can I print out sessions to take to the gym?
A: Yes – you can print a week of programming at a time.